Cheers Scott getting there slowly mate with the rehabbing and its becoming less inflamed but I would say a few weeks yet until I dead or squat.

Diet wise at the mo my macros are 220p, 493c; 91f on a training day and less on non training, but I am still reverse dieting these back up. Last week my average weigh in remained the same on a 7 day average of 3600 cals per day with some being higher and some lower. Average diet at the mo (Yes it's flexible!)

Breakfast: 1 cinnamon and raisen bagel, jam, peanut butter, 1 bowel of cereal with almond milk and maybe some peanut butter, 1 scoop wheySnacks: Protein bar, piece of fruit, ricecake/crispbreads on the goLunch: Chicken or beef, spuds/rice/pasta, vegSnacks: As abovePre gym: Unfortunately I must confess to fair regular habit of picking chocolate for my pre workout sugars and fats! Sometimes also if commuting will have sushi. If I get home a bit earlier I tend to have oats or cerealPost workout: Again meat, fish, veg and some carbs if I have them left!pre bed: Peanut butter, oats, blueberries or yoghurt and peanut butter

I also like to throw into that mix a muscle food pie (40p; 20c; 8f) or muscle food pizza for variety. To be honest I like to mix my old school bro meal plan approach at the start of the day with a more flexible approach at the end. As you can see there a few less than optimal sources in there but I still believe in the fundamentals of nutrient dense food.

Cheers mate. Always nice to see how someone in the big boys class east being one of the smallest chaps on stage. I guess y offseason 2600 is pretty decent. I'm happy I invested time reverse dieting.

Short and sweet. Trained with Matt argall yesterday and he's inspired me and reminded me of why natural bodybuilding motivates me more than any men's physique comp etc (not that it's a bad class but bodybuildings in my roots!)

Haha thanks flick I'm always here just don't always post. Tonight hit my second back workout of the week which I usually do with delts and traps but didn't get hams and calves done yesterday so threw them in:

Short and sweet. Trained with Matt argall yesterday and he's inspired me and reminded me of why natural bodybuilding motivates me more than any men's physique comp etc (not that it's a bad class but bodybuildings in my roots!)

Short and sweet. Trained with Matt argall yesterday and he's inspired me and reminded me of why natural bodybuilding motivates me more than any men's physique comp etc (not that it's a bad class but bodybuildings in my roots!)

This was last night. But rushed for a variety of reason a but decent session. Chest already killing and even did some abs!

Am contemplating uploading my week's workout highlights to my YouTube to keep me motivated and honest with form but will see how we go. Have also always wanted to blog a prep so again may work towards that!

In condition news I'm due to have a little cut but I've just got to aroun 14/15lb over comp weight and training at this weight feels great whilst I can also sprint and run. I may actually give myself a month or two being a bit fatter like this then hit a cut.

Gonna try and get in some deadlifts with back today gym pending. With my YouTube favourites all seemingly turning into lifestyle channels recently I have been forced back to watching jay cutler, Ronnie Coleman and dexter jacksons YouTube channel for inspiration!

I've noticed more and more adding more 'lifestyle' stuff into their content. I suppose it gets harder to keep coming up with new stuff. I'll take a look at that Ronnie one! What was different about the Nippard lateral form? (I watched one of his videos last night funnily enough - didn't really see the benefit of seeing him go food shopping though!)

I'm going to run one or two training blocks with an arms day! This is because they are my worst but yet I'm not always hitting them fresh. Secondly I know it may not be optimal but sometimes if I fancy doing it for a little bit it gets that desire it of my system and I can go back to being sensible again! Enjoyed today's arm session and indeed was stronger on all lifts than usual. Rest day tomorrow- likely just some CV

Am going to embark on a mini cut soon but training at 15lb over stage weight is good fun so may sit at this and only add a little for the next month before I then cut in a stronger position. Cut will be for about 8 weeks with a goal of about 7lb